Some small studies have found a connection between magnesium supplements and better sleep quality, an easier time falling asleep, and fewer symptoms of restless leg syndrome. Though there’s not overwhelming research that supports its benefits for sleep, if you ask the internet, plenty of people will shout its praises.
One thing magnesium is known for is relaxing the muscles, so it makes sense that promoting that relaxation before sleep could be helpful. It’s involved in making melatonin, the hormone that helps with your sleep-wake cycles, and can help regulate neurotransmitters related to sleep.
You can get magnesium from many different foods, so you probably get enough if you eat a balanced diet. Good sources of magnesium in your diet are leafy greens, beans, seeds, nuts, lean proteins, whole grains and dairy. It’s not likely something you track, but if you want to see where you stand, the recommended amount for men is 400-420 mg/day and 310-320 mg/day for women (if pregnant, 350-360).
The type of supplement recommended to try for sleep is magnesium glycinate or magnesium citrate (be careful – magnesium oxide is a stool softener!). If you are considering magnesium – or any supplement – talk with your doctor first to be sure it wouldn’t interfere with medications you take or chronic conditions you have. They can also help determine the best dosage for you, as taking too much can cause diarrhea, nausea and cramping.
If sleep is something you struggle with, assess the whole picture – could bad sleep habits, medication, eating too late, or late-night screen time be adding to your less-than-ideal sleep situation?